Wheel Pose Urdhva Dhanurasana Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Back
- Secondary Muscles
- Hips, Chest
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Urdhva Dhanurasana
How to: Wheel Pose Urdhva Dhanurasana
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands under your shoulders, fingers pointing towards your shoulders.
- Inhale and push through your hands and feet, lifting your chest and hips off the floor.
- Arch your back and open your heart towards the sky.
- Hold the pose for a few breaths before slowly lowering back down.
Common Mistakes
- Overextending the back without engaging the core.
- Letting the knees splay out instead of keeping them in line with the feet.
Modifications
- Place a yoga block under your hands for support if you cannot reach the floor.
- Bend your elbows more to ease tension in the back.
Tips
- Keep your hands and feet firmly planted on the ground and push through the palms and soles simultaneously.
- Ensure your shoulders are rolled back and away from your ears.
Wheel Pose Urdhva Dhanurasana Alternatives
Tags
back stretch
flexibility
yoga
intermediate
shoulder opener
chest stretch